*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) 20 minute Up Ladder:

10 Double-unders

5 Overhead Squats 95/65

3 Toes-to-bar

This is a ladder workout, first round as written above is 10/5/3, next round is 20/10/6, next round 30/15/9, next round 40/20/12, and so on until time is up.

Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE